Awesome Vegan Soups: 80 Easy, Affordable Whole Food Stews, Chilis and Chowders for Good Health

Awesome Vegan Soups: 80 Easy, Affordable Whole Food Stews, Chilis and Chowders for Good Health

by Vanessa Croessmann

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Product Details

ISBN-13: 9781624144172
Publisher: Page Street Publishing
Publication date: 09/26/2017
Pages: 192
Sales rank: 548,117
Product dimensions: 7.90(w) x 8.90(h) x 0.60(d)

About the Author

Vanessa Croessmann is the founder of the blog Vegan Family Recipes. She is originally from St. Charles, Illinois, but is currently living with her family in Germany.

Read an Excerpt

CHAPTER 1

HEARTY AND WARMING AUTUMN SOUPS

Leaves change their colors in autumn and with it, the produce that is available changes as well. This is the time of year that has some of my favorite fruits and vegetables. For me, there is nothing quite as soothing as the velvety richness you get from roasting squash and pumpkin. The earthiness of mushrooms that are in abundance now can add a tremendous amount of flavor into one bite.

As the days get cooler, it's time to turn up the heat in the kitchen and make warm, comforting pots of soup. The recipes in this chapter are hearty and warming without feeling too heavy. If autumn had a specific flavor, it would taste like the Apple Pumpkin Soup with Chipotle. Be sure to give it a try!

WHAT'S IN SEASON APPLES – BROCCOLI – CARROTS – CAULIFLOWER – CELERY – GINGER – MUSHROOMS – PUMPKINS – PEARS – SWEET POTATOES – SWISS CHARD – TURNIPS – SQUASH MUSHROOM QUINOA CHILI

MAKES 3 QUARTS (2.8 L)

I've cooked lots of different types of chilis but this Mushroom Quinoa Chili is the one I like to make for friends and relatives who don't follow a plant-based diet. The chopped mushrooms have a similar texture to meat when cooked, which makes it great for new or non-vegans. The quinoa adds an extra protein boost and makes this chili recipe hearty, healthy and filling.

2 tbsp (30 ml) olive oil
Heat the olive oil in a large stockpot over medium heat. Add the chopped onion and cook for 5 minutes until it begins to soften. Add the garlic, spices, salt, bell pepper and mushrooms and cook for 10 minutes, stirring occasionally. Add the diced tomatoes, tomato purée, water and quinoa to the stockpot. Bring to a boil over medium-high heat. Once boiling, reduce the heat to low-medium heat and simmer for 20 to 30 minutes. The chili will thicken and quinoa will be cooked.

Pour the chili in bowls and serve hot with your favorite chili toppings such as vegan sour cream, fresh cilantro and cayenne pepper.

PER 1 CUP (240 ML) SERVING WITHOUT GARNISHES: CALORIES 150
NOTE

I usually have chili leftovers. Chili always thickens when it cools, but this one does so even more because of the quinoa. When you reheat the chili, make sure to add anywhere from 2 tablespoons to 1 cup (30 to 240 ml) of water. The exact amount will depend on how much you are reheating.

SWEET POTATO CHILI

MAKES 3 QUARTS (2.8 L)

Sweet potatoes are inexpensive and delicious, and my kids love them. Omit the cayenne pepper in this recipe to make this chili great for kids as well.

2 tbsp (30 ml) olive oil
Heat the olive oil in a large stockpot over medium heat. Add the chopped onion and cook for 5 minutes until it begins to soften. Add the garlic, spices, salt, bell pepper and sweet potatoes and cook for 10 minutes, stirring occasionally.

Add the diced tomatoes, tomato purée and water to the stockpot. Bring to a boil over medium-high heat. Once boiling, reduce the heat to low-medium and simmer for 20 to 30 minutes until the chili thickens and the sweet potatoes can be pierced easily with a fork. Season the soup with more salt to taste.

Serve the chili hot with your favorite chili toppings such as sour cream, fresh cilantro, chili peppers, chives, scallions and avocado.

PER 1 CUP (240 ML) SERVING WITHOUT GARNISHES: CALORIES 119
AFRICAN SWEET POTATO PEANUT STEW WITH GINGER

MAKES 2 QUARTS (1.9 L)

I quickly became obsessed with this stew when I first started experimenting with it. The flavor profile works so well together. Each and every ingredient has a specific purpose, without overwhelming the other ingredients. Don't forget to squeeze generous amounts of lime juice over the stew at the end. It really takes the stew from tasting great to something you'll crave over and over again.

1 tbsp (15 ml) peanut oil
Heat the oil in a large pot over medium heat. Whisk the minced garlic, ginger, cumin, tomato paste, peanut butter and water together to make a paste. Dice the sweet potato, bell pepper and carrot and add them along with the peanut butter paste to the pot. Stir constantly to prevent the peanut butter from sticking to the bottom of the pot, and make sure all the vegetables are coated well with the paste before adding the broth. Bring the stew to a boil then reduce to low heat and simmer, uncovered, for 20 minutes until the sweet potatoes are tender. Make sure to stir occasionally to prevent any sticking.

Garnish the stew with fresh cilantro and peanuts. Squeeze fresh lime juice over the stew just before serving.

PER 1 CUP (240 ML) SERVING WITHOUT GARNISHES: CALORIES 224
CURRIED CAULIFLOWER CREAM SOUP

MAKES 1 QUART (950 ML)

In high school, my best friend and I used to go to every Thai restaurant we could find. The only thing I would order was a vegetable red curry because why would you order anything else? This simple soup takes me back to my red curry obsessed days without requiring a whole lot of different vegetables and ingredients.

1 tbsp (15 ml) plus 1 tsp sesame oil, divided
Heat 1 tablespoon (15 ml) of sesame oil and the red curry paste over medium-high heat in a stockpot. Add the garlic and cook for 2 minutes until the garlic becomes fragrant. Stir in the cauliflower, basil and lime juice, setting some of the basil aside for garnish. Cook for 4 minutes then add the stock and coconut milk. Bring the soup to a boil, then reduce the heat and simmer for 15 minutes or until the cauliflower is tender. Purée the soup with an immersion blender, or in a blender, in batches. If the soup is not completely smooth, return to the stovetop and cook for an additional 5 to 10 minutes before puréeing again. Season the soup with salt and pepper to taste.

Heat the 1 teaspoon of sesame oil in a small frying pan and fry the cauliflower florets over medium-high heat for roughly 5 minutes, or until the cauliflower starts to brown. Add the sliced cayenne pepper and remaining chopped basil to the pan and fry for an additional minute.

Serve the soup hot with the cauliflower, basil and cayenne pepper as a topping.

PER 1 CUP (240 ML) SERVING WITHOUT GARNISHES: CALORIES 331
DAIKON GINGER MISO SOUP

MAKES 3 CUPS (720 ML)

If I have a cold, this is the type of miso soup I crave and need. The slight spiciness from the ginger and daikon clears my airways, and the miso soup is light enough to not make me feel heavy and groggy. Be aware that the longer the daikon and ginger steep in the soup, the spicier they will get. Miso soup is always best if eaten right away.

1 tbsp (2 g) wakame seaweed
Soak the wakame seaweed for 5 minutes in ¼ cup (60 ml) of water to rehydrate it. Drain the water from the seaweed and set the seaweed aside.

Dissolve the miso paste in 2 cups (473 ml) of water. Bring the water to a boil in a stockpot, add the sliced daikon and ginger and remove the stockpot from the stove. Stir in the soaked wakame. Divide the soup into bowls, garnish with chopped scallion and serve immediately.

PER 1 CUP (240 ML) SERVING WITHOUT GARNISHES: CALORIES 40
NOTE

Make sure the miso paste you are buying does not contain bonito, as this contains fish and will not be veganfriendly.

MIXED MUSHROOM STEW

MAKES 2 QUARTS (1.9 L)

A lot of the time, mushrooms are added to a dish as an afterthought. This stew really lets the mushrooms shine and shows off their rich and earthy flavor. From the picture, the stew also looks very heavy and creamy. However, it's actually quite light and balanced, making it perfect for lunch or a light dinner.

1 large carrot (roughly 120 g)
Peel and dice the carrot. Brush any dirt off the mushrooms and chop into pieces. Set the mushrooms and carrots aside.

Heat the olive oil in a large pot over medium-high heat. Add the carrots, onion, garlic, thyme and rosemary and cook for 5 minutes until the garlic and herbs are fragrant. Add the chopped mushrooms, white wine vinegar, vegetable broth and coconut milk to the pot and bring to a boil. Once boiling, reduce the heat and simmer for 20 minutes, making sure the carrots are tender.

Season the stew with salt and pepper to taste and garnish with parsley before serving.

PER 1 CUP (240 ML) SERVING WITHOUT GARNISHES: CALORIES 172
CREAMY ROASTED MUSHROOM SOUP

MAKES 1 QUART (950 ML)

Taking that extra step of roasting your mushrooms brings out the deep, earthy flavor mushrooms have. It's hard to not eat all the roasted mushrooms when they come out of the oven. However, they make for one super flavorful and rich soup that even my non-mushroom–loving kids enjoyed.

1 lb (453 g) cremini mushrooms, cleaned and quartered
Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.

In a bowl, mix together the mushrooms, 1 tablespoon (15 ml) of olive oil, sliced garlic, salt, pepper, rosemary and thyme. Spread the mushroom mixture across the parchment paper and roast in the oven for 15 minutes. Remove the mushrooms from the oven.

Heat the remaining olive oil in a stockpot and add the onions. Cook the onions over medium-high heat for roughly 5 to 7 minutes. Add half of the roasted mushrooms, almond milk, water and vegetable broth to the stockpot and bring to a boil. Reduce the heat and purée with an immersion blender, or in batches in a blender, until smooth.

Season the soup with more salt and pepper to taste. Add the remaining roasted mushrooms to the soup and sprinkle with fresh parsley before serving.

PER 1 CUP (240 ML) SERVING WITHOUT GARNISHES: CALORIES 254
RED LENTIL SOUP WITH ROASTED GARLIC CHARD

MAKES 2 QUARTS (1.9 L)

This soup is surprisingly easy to make and comforting, and the crisp, garlicky roasted chard gives this red lentil soup an extra punch of flavor.

1 tbsp (15 ml) olive oil
ROASTED GARLIC CHARD
Heat the olive oil in a large pot and cook the diced onion over medium-high heat for 5 to 7 minutes. Add the garlic, carrot, bell pepper and cumin to the pot. Stir and cook for 3 minutes. Add the lentils, vegetable broth and tomato purée to the pot and bring to a boil. Once the soup is boiling, reduce the heat and let it simmer for 25 minutes. Purée half the soup with an immersion blender or in a blender. The soup should still be slightly chunky. Season the soup with salt and pepper to taste.

To make the roasted garlic chard, preheat the oven to 450°F (230°C) and line a baking sheet with parchment paper. Wash the chard and shake off the excess water. Place the chard in a bowl, drizzle with the olive oil and add the salt and minced garlic. Lay the chard flat on the baking sheet and bake for 4 to 6 minutes. The chard should have crisp leaves and a tender stem. Cut the chard into smaller pieces or serve whole over the soup.

PER 1 CUP (240 ML) SERVING WITHOUT GARNISHES: CALORIES 181
SPICY POTATO PUMPKIN SOUP WITH HARISSA

MAKES 2½ QUARTS (2.3 L)

Harissa is a spicy, northern African spice blend. It can often be bought as a paste, but I like making a dry spice blend of it myself. Harissa is very versatile, and a small amount can get overwhelmingly spicy very quickly. Always start off using less of it and slowly add more until you get to your desired heat level.

1 tbsp (15 ml) olive oil
HARISSA SPICE BLEND
Heat the olive oil in a large pot and cook the garlic over medium heat for 2 minutes until it becomes fragrant. Make your own harissa spice blend by combining all of the ingredients. Peel and dice the potatoes and add them along with the harissa and pumpkin to the pot. Stir all the ingredients together and cook for 4 minutes.

Add the vegetable broth and water to the pot and bring it to a boil. Once the soup is boiling, reduce the heat and allow it to simmer for 30 minutes. Purée the soup with an immersion blender or in a blender until smooth. Add salt and pepper to taste.

Serve the soup hot with a dollop of coconut cream, fresh cilantro and a dash of paprika.

PER 1 CUP (240 ML) SERVING WITHOUT GARNISHES: CALORIES 85
SWEET POTATO BROCCOLI SOUP

MAKES 2.2 QUARTS (2.1 L)

Sometimes it's tough getting my toddler to eat broccoli. He loves sweet potatoes though, and this soup lets me hide a whole lot of broccoli in a soup he easily devours.

1 tbsp (15 ml) olive oil
Heat the olive oil in a large stockpot over medium-high heat. Add the minced garlic and diced sweet potatoes to the pot, and stir occasionally for 2 to 3 minutes until the garlic becomes fragrant, then add the vegetable broth. Bring the broth to a boil, then reduce the heat and simmer for 10 minutes.

Add the broccoli to the pot after the sweet potatoes have cooked for 10 minutes.

Cook for another 5 minutes until both the broccoli and sweet potatoes are tender.

Purée the soup using an immersion blender, or in batches in a blender, until the sweet potatoes are smooth. Season the soup with salt and pepper to taste. Serve it with a drizzle of almond milk and a dollop of basil walnut pesto.

PER 1 CUP (240 ML) SERVING WITHOUT GARNISHES: CALORIES 162
(Continues…)



Excerpted from "Awesome Vegan Soups"
by .
Copyright © 2017 Vanessa Croessmann.
Excerpted by permission of Page Street Publishing Co..
All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
Excerpts are provided by Dial-A-Book Inc. solely for the personal use of visitors to this web site.

Table of Contents

Introduction-Why Soup? 7

Why You Should Eat Soup Alt Year Round 10

Hearty and Warming Autumn Soups 15

Mushroom Quinoa Chili 16

Sweet Potato Chili 19

African Sweet Potato Peanut Stew with Ginger 20

Curried Cauliflower Cream Soup 23

Daikon Ginger Miso Soup 24

Mixed Mushroom Stew 27

Creamy Roasted Mushroom Soup 28

Red Lentil Soup with Roasted Garlic Chard 31

Spicy Potato Pumpkin Soup with Harissa 32

Sweet Potato Broccoli Soup 35

Pumpkin Lentil Stew 36

Autumn Vegetable Minestrone 39

Loaded Sweet Potato Soup with Tempeh Bits 40

Chickpea Stew with Pumpkin and Cauliflower 43

Mushroom Miso Soup 44

Garlic Peanut Noodle Soup 47

Thai Red Curry Sweet Potato Soup 48

Roasted Apple Butternut Squash Soup 51

Chickpea Turmeric Soup with Sweet Potatoes 52

Apple Pumpkin Soap with Chipotle 55

Cauliflower Tikka Masala Soup 56

Cozy and Filling Winter Soups 59

Spicy Potato Kale Stew 61

Hungarian Tempeh Goulash 62

Roasted Winter Vegetable Soup with Bulgur 65

Broccoli "Cheddar" Soup 66

Creamy Potato Beet Soup with Horseradish 69

Indian Lentil Soup with Kale and Cilantro 70

Creamy Almond Soup 73

Curried Chickpea Kale Soup 74

Winter Detox Soup 77

Creamy Brussels Sprout Soup 78

Roasted Root Vegetable Soup 81

Creamy Rutabaga Soup 82

Coconut Garlic Beet Soup 85

Red Cabbage Potato Soup 86

Indian Beetroot Stew 89

Creamy Parsnip Peat Soup 90

Black Bean Soup 93

Coconut Bok Choy Soup with Vermicelli 94

Cream of Endive Soup 97

Rutabaga, Squash and Pasta Soup 98

Broccoli Potato Chowder 99

Bright and Fragrant Spring Soups 101

Easy Artichoke Soup 103

Lemon Asparagus Soup 104

Creamy Leek Soup with Wild Rice 107

Roasted Fennel Potato Soup 108

Coconut Mint Pea Soup 111

Faux Pho 112

Creamy Spinach Pea Soup 115

Watercress Soup 116

Creamy Caramelized Onion Soup 119

Fresh Herb Soup 120

Tempeh Tortilla Soup 123

Green Minestrone with Spring Vegetables 124

Coconut Carrot Soup 127

Rustic New Potato Stew 128

Raw Carrot Soup 131

Celeriac Arugula Soup with Coconut Cream and Crispy Chickpeas 132

Spicy Orange Carrot Soup 135

Lemon Orzo Soup with Peas and Spinach 136

Lemon Cilantro Spinach Soup 137

Light and Refreshing Summer Soups 139

Raw Avocado Cucumber Soup 141

Gazpacho 142

Watermelon Gazpacho 145

Roasted Tomato Soup 146

Chilled Avocado Mint Soup 149

Okra Curry Soup 150

Chilled Cantaloupe Soup 153

Loaded Taco Soup 154

Creamy Corn Chowder 157

Edamame Miso Soup 158

Garlic Eggplant "Meatballs" in Broth 161

Chilled Borscht 162

Summer Vegetable Curry Soup 165

Jalapeño Basil Soup 166

Tri-Colored Bell Pepper Soup with Millet 169

Chunky Jalapeño Tortilla Soup 170

15-Minute Summer Vegetable Stew 173

Creamy Cucumber Avocado Soup 174

Grilled Corn and Tomato Soup with Guacamole 177

Extras and Toppings 179

Vegan Sour Cream 180

Whipped Coconut Cream 180

Basil Walnut Pesto 181

Almond Kale Pesto 181

Homemade Vegetable Broth Powder 183

Homemade Croutons 184

Fresh Garlic Cilantro Salsa 186

Vegan Cheddar Cheese Sauce 186

Homemade Vegetable Broth 187

Acknowledgements 188

About the Author 188

Index 189

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